Anyone can do it..

Once ridiculed as a new-age trend, yoga has gone mainstream. From CEOs to soccer moms, everyone seems to be
jumping on their yoga mats, either for its gentle philosophy or health benefits. There are proven perks to picking up the 
practice. If you’re a stress mess, doing yoga releases oxytocin, a hormone associated with feelings of relaxation. It can
 also improve chronic conditions like asthma, back pain, arthritis and insomnia. Other studies show a link between yogaand a reduction in heart disease risk. No matter what form you choose, yoga can help improve posture, breathing,
 strength and flexibility. Even if you’re a newbie who hasn’t touched her toes in years, you can find a yoga style that’s right 
for you. 

hatha yoga

If you've been a couch potato for a while, Hatha yoga can be a gentle way to ease yourself into the practice. Actually, when most people think of yoga they picture iconic Hatha poses (asanas), such as the Downward Facing Dog (which sounds harder than it actually is.) Other types of popular styles, like Power yoga or Bikram yoga, were derived from Hatha yoga, explains lead yoga therapist Judi Bar of the Cleveland Clinic’s Lifestyle 180 program. She suggests looking for a class labeled as “beginner” or “introductory.” Don’t be afraid to ask questions or let your instructor know that certain poses may be too uncomfortable for you at first. And don’t forget to breathe.

iyengar yoga

Another good place to start is with a discipline called Iyengar yoga, which emphasizes controlled body placement and alignment. Participants use aids like blocks, straps and cushions to help with poses, making it accessible to people of various fitness levels. Classes are generally slow since instructors pay close attention to each student to ensure that poses are being done properly. Because props are used, students set the pace and level of difficulty they are most comfortable with and can challenge themselves to harder moves when they feel comfortable. There are more than 200 poses used in Iyengar, which are performed sequentially with one pose moving right into the next. Each pose is held for about a minute, helping to improve endurance and breath control.

ashtanga yoga

If you’re already fairly flexible, you might want to consider Ashtanga yoga. This form of the discipline is very intense and often used by top athletes, explains yoga instructor Kimberly Fowler, author of The No OM Zone. Ashtanga yoga may be referred to as “flow” yoga and is great for those who are comfortable performing a variety of poses rapidly and want to feel like they’ve gotten some cardio from their workout. There are six different series of poses, ranging from simple to advanced, that students move through sequentially. Don’t try Ashtanga if you’ve never taken a yoga class before; instead start with a more mellow form called “mysore” (no pun intended) that allows you to practice at your own pace.

bikram yoga

Talk about feeling the burn. Bikram yoga, which is gaining in popularity in the U.S., is done in a room that’s heated to more than 105 degrees with about 40 percent humidity. The thinking is that heat increases flexibility and, of course, sweating, which cleanses the body. Students perform a series of 26 postures, twice. The classes are very demanding, says New York City yoga instructor Kiley Holliday. It’s also very precise and focused, she says, making it ideal for the fit student who wants to pay close attention to an instructor. You may want to talk to your doctor before taking a Bikram class, especially if you have health conditions like asthma or high blood pressure.

kundalini yoga

If you’re looking for a mind-body meld, try Kundalini Yoga, which comes from the Indian word for “lock of hair from the beloved.” Most Westerners look at Kundalini as one of the most holistic forms of yoga since it emphasizes not only breath control and poses, but also chanting and meditation. Its goal is to unlock the energy within you. It has a very “spiritual” feel, says Fowler, and focuses on achieving a so-called energy balance in the body. If you’re a yoga beginner, this may not be the style for you--it may be too physically and mentally challenging since you are constantly moving and breathing.

sivananda yoga

Another good class for a beginner is the Sivananda approach, which incorporates styles such as Hatha. Classes are somewhat structured, following a routine of poses and breathing exercises, and Sivananda also emphasizes diet and positive thinking. Classes will begin and end with meditation and chants. Even though the meditation and chanting might seem intimidating, Holliday encourages students to check out many different forms of yoga before settling on one particular class. “Students might think something isn’t for them, when in reality, they’ll find out they like something that brings the spiritual side of yoga into the mix,” she says.

viniyoga

Rather than emphasizing the perfection of each pose, Viniyoga emphasizes how your breath moves through your body. Viniyoga’s poses are more like long, deep stretches and are geared to what a student can do in that moment -- making it very suitable for beginners. If you keep up with this form of yoga (or any type suitable for a beginner) most students -- even those with problems like arthritis or back pain – can usually see some progress in terms of flexibility in as little as three weeks, says Fowler.

power yoga

You’ll find Power yoga classes just about everywhere. It’s a strictly Western approach to yoga, emphasizing strength and flexibility. Rather than adhering to strict guidelines, chanting or meditation, Power yoga classes (which are similar to Ashtanga yoga classes) use numerous poses to provide a total body workout, with emphasis on proper form and breathing. Poses are held longer than in other yoga forms. Power yoga may even be performed in a heated room, similar to Bikram yoga, depending on the class.

kripalu yoga

Kripalu yoga allows students to work at their own pace depending on their flexibility and strength. It focuses on proper breathing and body alignment, as students move through three stages. In the first stage, students learn correct posture and breathing; in the second, poses are held for longer periods of time and students begin meditation practice. In the third stage, poses and meditation are combined, with poses becoming spontaneous.

therapeutic yoga

To be clear, all yoga is therapeutic in the sense that your flexibility and general well being will improve. But if you suffer from serious physical problems and have written yoga off as too physically demanding, take a look at a discipline called therapeutic yoga. According to Bar, therapeutic yoga is extremely gentle and can be adapted to someone in a wheelchair or someone who suffers from arthritis or other chronic ailments. Classes include deep stretching and guided meditation as well as breathing exercises. “Yoga, all yoga, helps people, but with therapeutic yoga people who never thought they could do yoga are given a chance,” says Bar. “The benefits are tremendous.”

laughter yoga

Hasya Yoga, aka “laughter yoga,” combines deep, controlled breathing and stretches with various forms of laughter. Don’t worry -- you won’t have to listen to any lame jokes. It’s more of a chanting that requires a series of abdominal movements. The chanting might be a “ho, ho, ho” that progresses to a stronger “hee, hee, hee,” and then onto something like a “ho, ho ho, hee, hee, hee.” Practitioners claim this type of yoga has a positive effect on the respiratory and circulatory systems. You don’t even need a sense of humor to practice, but chances are good that even if you arrive in a bad mood, you’ll probably be leaving class with a smile on your face.